Top 5 Foods to Fight High Cholesterol

High cholesterol is a problem that people of all ages face, unfortunately, more and more often and at younger ages.

High cholesterol is one of the most important risk factors for developing cardiovascular disease, so it is vital to control its levels.

And here you can help yourself not only with medications, but also with a sensible approach to nutrition, as well as studying the issue related to cholesterol, says Maria Kapralova .

We have not only “bad” cholesterol in our body, but also “good” cholesterol. Here is the abbreviation for “bad” LDL - low-density lipoproteins - the main carriers of cholesterol in the body.

The cholesterol they contain is considered "harmful" because its excess increases the risk of plaques forming in the arteries, which can lead to blockage and cause a heart attack or stroke.

But here’s what makes “good” HDL different – high-density lipoproteins – a complex consisting of cholesterol and special transport proteins (apolipoproteins).

Its task is to transfer excess fats to the liver for their subsequent transformation into bile acids and excretion into the intestines.

And of course, here are the top 5 products that support our body from various diseases, including the prevention of “bad” cholesterol.

Fatty fish

Salmon, tuna, sardines, mackerel are real superheroes in the fight against cholesterol. It would seem that cholesterol is fat, and the panacea for it is fatty fish, a paradox, you say?

But no, fatty varieties of sea and ocean fish are rich in omega-3 fatty acids, which not only reduce LDL levels, but also increase HDL levels, and also significantly reduce the risk of blood clots.

Include fatty fish in your diet at least 2 times a week and you will notice changes both outside and inside

Nuts and seeds

Almonds, walnuts, flax seeds, chia - the use of these products prevents the absorption of cholesterol in the intestine. In addition, they are sources of fiber, healthy fats and antioxidants that have a beneficial effect on the health of the entire cardiovascular system of a person.

It is quite easy to include these nuts and seeds in your diet; you only need to eat a handful of nuts (30-50 g) as a snack and this is enough to help the body control cholesterol levels.

Oatmeal and other whole grains

Oatmeal, brown rice, whole grain bread are a source of soluble fiber, which binds cholesterol in the intestines and removes it from the body.

In addition, whole grains are rich in B vitamins, magnesium and other useful substances. It is not for nothing that the breakfast of a champion begins with a bowl of oatmeal, it is a great start to the day, and your cholesterol will be under control.

Legumes

Beans, lentils, peas are a great source of plant protein, fiber, and antioxidants. They help reduce LDL levels and improve overall lipid metabolism. Legumes are a great option for a filling and healthy lunch or dinner, especially if you are watching your figure.

Avocado

This fruit is rich in monounsaturated fatty acids, which increase the level of "good" cholesterol and reduce the level of "bad". In addition, avocado contains potassium, which helps normalize blood pressure. Add a ripe avocado to a salad, sandwich, or simply enjoy it as a snack.

Important additions

1. Limit your consumption of saturated fats. They are found in fatty meats (pork, beef, lamb), butter (it is better to replace it with ghee), cheese, baked goods and contribute to an increase in the level of "bad" cholesterol.
2. Eliminate trans fats: they are hidden in margarine, absolutely all fast food, fried foods and have an extremely negative effect on cholesterol levels.
3. Increase your intake of fruits and vegetables. They are rich in fiber, vitamins, and antioxidants that help lower cholesterol and improve overall health.

Exercise regularly: choose a sport that suits you and enjoy it. Not everyone can go to the gym, some people need a calmer and easier option, perhaps swimming or yoga. Physical activity helps to increase the level of "good" cholesterol and reduce the level of "bad".

Remember that proper nutrition is the key to health.

By including these foods in your diet and following the recommendations, you can control your cholesterol levels and reduce your risk of developing cardiovascular diseases. Of course, don't forget to get tested on time to track your cholesterol levels.

Earlier we talked about why you should eat carrots .